Two more dates have been added to the Science & Precision Series camp roster. The first is September 5th-7th, at CrossFit Covington, in Covington, KY. And the second is September 19th-21st, at Outlaw CrossFit North, in Stoney Creek, ON. Click on the link below to register for either:
I guess Marco Coppola and Laura Schatz made an impression at the NPFL Combine this weekend…
WOD 140428:
BBG
1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90% – rest as needed
2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90% – rest as needed
Strength
1a) 4X5 Weighted Strict Pull-ups (not UB) – heaviest possible, rest 60 sec.
1b) 4X4 Push Press – heavier than last week, rest 60 sec.
Conditioning
More Regional template fun. Male TTB 11:51 – Female 12:27.
3 rounds for time of:
50 KB Front Squats 24/16kg
7 Muscle-Ups
10 Hang Power Cleans 185/120#
*This is a ONE KB Front Squat – NOT TWO. Goblet style, or however you want to hold it.
How do you guys approach weight loading in the strength portion? Do you start with a lighter weight, working your way up to a target weight by set 3 or 4? Or do you start heavy and attempt that weight all four sets?
I try to pick a weight and stay consistent with it across all the sets. By the last set, I want to be struggling. If it happens to be too easy in the first round, maybe bump it up slightly the next round. Just play it by ear, and if you can do heavier, do it, and don’t be afraid to take weight off if form breaks down.
Thx JCheek!
•Mid hang clean- {8} 3×60, 70, 80, 90, 1×105
•Rack jerk- {8} 3×60, 80, 90, 100,
•Deadlift- 3×120, 135, 6×155
First time lifting since last Monday. Got sick, and was super busy so I never had time to recover. Feeling better now, but still held back some
Will try and go back this afternoon and finish workout.
PM-
A) Strict PU- 5x bw, +2kg, +4, +4
B) Push Press- 4×70, 75, 80, 85
A) Chinese Bridges- 30s
B) Seal Walk- 30′.
3rounds with no rest between
DU’s- 50x, in 58s.
Stopped there and cut other stuff
1. Up to 210×3, 220×2, 205×3, 190×3
2. 205 -10# from last week 🙁 shoulders were fried!!
3a. #45 across
3b. 165 did triples
4. DND, MU progressions instead
BBG:
1) 128, 123, 115
2) no blocks – 143(2), 133, 125
Strength:
1) 5#-0-0-0
2) 103
Conditioning:
9:36 – one round, ran out of time
103# cleans, used the training harness for MU
BBG
1. 245, 233, 220.5#
2. 215, 205, 195#
S
1a. 55#
1b. 165#
BBG
1) up to 235
2) 255 UB. Couldnt drop the wieghts with the boxes I have
Strength:
PU: 25lbs all sets
PP: 195 all sets
Cond: Went out waaaaaaaay too fast. Did the first round in about 3:45…..next 2 about 6 minutes each. oops. – 16 min
BBG: 1) 205
2) 225
Strength: 1a) up to 45lb
1b) up to 195 + 5
1) worked up t 265
2) DND
s/s
1a) 50#
1b)205
Cond: 14:01
BBG
1) 165 (+10 for mid hang)
2) dnd
Strength
1a) 10# db
1b) 185
Conditioning: dnd
BBG:
1) 185#, 195# (failed on my 3rd rep) no blocks, did 3 mid hang cleans
2) 205#
Strength:
1) 45#
2) 195#
Conditioning:
21:07
Had to do Bar Muscle Ups no rings; had to perform power cleans at 185#;
BBG
1) 230
2) 230
Strength
1a) 24kg
1b) 165
Conditioning
Guess thats why I’m not going to regionals …crushed me
19:54
Hey Rudy if this came off your regionals prep template I would say you are doing a pretty good fucking job getting the athletes ready, event 3 of regionals:
3 rounds:
50 pistols
7 Muscle Ups
10 Hang Power Cleans
Holy Fuck
BBG
1:)255#, 240#, 230#
2:)250# (UB, no blocks), 235#, 225#
Strength
1a:) 55#, 60#, 65#, 70#
1b:) 195#, 200#, 205#, 205#(+5 from last week)
Conditioning
15:54
27/170#/5’9″/M/CenEast
1/3/1 – Still battling sinuses…FML
3RM MH Cln: 215#; +5# PR; drop sets done
3RM Jerk: 230#; +5# PR; drop sets done
PUs: 30/35/35/35#
PP: 185#; didn’t do last week, so didn’t have a base to go “heavier” than
Conditioning: Finished Rd 1, and mentally just checked out. I’ve been sick for 10 days, and it’s more irritating at this point than anything. Missing one WoD won’t kill me…or will it?
1) 285 x 2; 245, 225
2) no blocks 245 3rm ub
3a) done
3b) done w/195
Met con) 19:18
M/30/175#
BBG
1) 230 (+5#) and drops
2) 225 (-10) and drops
Strength
1) 35, 55, 55 55 (Kb between feet – terrible method)
2) 175 (+15#) I’m way off on my max, got plenty more
CND
18:18 – hpc sucks, squats easy-ish, MU were easy for sure.
1 – 270x 2. Oh so close. Drop set at 240 do e
2 – stopped at 255, weak. Skip drop sets due to time.
1a – up to 40# need work on these
1b – up to 210. Also weak
*** saw regional wod 3 and went ahead and did that since it was so similar. 10:20 rx
Mfs 6/7/3
first day trying this program 🙂
BBG
1) 135#
2) 140#
Strength
1a) 8kg
1b) 105#
Conditioning
24:14
Power
1.205#
2. Done off 365# 3 reps @345#
A. 55# kb
B.265# I didn’t think I could do that.
No cond.
Just did some m/u’s, I really want to get m/u down so I don’t have sub anymore. 5 m/u and more is a wod of its own right now. But OC is definitely helping.
1. 235#x3
2. 255#x1, been struggling with these lately
3. Pull-ups, 53, 63, 70, 80#
4. Push Press, 185, 195, 205, 215#x2
OC done
BBG
1. 145#x2, 140×2, 135
2. 135, 130, 125
Strength
1a. BW only
1b. 115
Cond – DND
1) 180 (+5)
2) 195 (+5)
3A) 15 across- shoulder was tight/acting up so stayed light here and on PP
3B) 135 across
Cond- diff
BBG
1) 185
2) 190
Strength
1) Up to 25
2) 160 – not heavier than last week. Got stuck on rep 4 at 165
Cond
32:30